Studies support the direct impact of strength training on increasing range of motion
Did you know that, if done right, the strength training helps you have more flexibility? This is what a group of academics from the Canadian University of St. John’s concluded in 2023 after bringing together 55 studies on the topic: the values of strength and range of motion not only do not compete with each other, but they enhance each other.
Published by the journal Sports Medicine, the work showed that both experienced athletes and sedentary people can improve flexibility levels after starting a weight training program. “When we talk about less active people, the gains are even more significant,” the experts said.
With this conclusion, the old belief that bodybuilders tend to have “shortened muscles” falls, since according to experts from the world of fitness, this is, in fact, a consequence of repetition of poorly performed exercises, without the required amplitude.
According to Bruno Silva, Smart Fit trainer, the conclusions already presented by science on the subject have long guided training programs for practitioners of different levels, including bodybuilding professionals.
“Good flexibility provides smoother movements and greater compliance of muscle and joint tissues in movements of greater amplitude. Additionally, for practitioners aiming to produce strength and power, it increases strength and power,” he says, highlighting the role of flexibility in aesthetic construction.
“For individuals with hypertrophy challenges in certain segments, flexibility can improve the malleability of connective tissues, which in turn “gives” room for muscle growth.”
Stretching before training is not flexibility training
In the article published by the journal Sports Medicine, the St. John’s experts pointed out that the impact of weight training on the acquisition of flexibility does not depend on whether or not so-called pre-workout stretching is performed. Furthermore, the study indicates that this is not necessary when it comes to gaining freedom of movement.
Likewise, coach Bruno Silva states that these works cannot be considered flexibility training, characterized by more intense exercises, aimed at stretching muscle fibers.
In this sense, in fact, the Smart Fit professional recommends carrying out training sessions specifically aimed at acquiring flexibility at different times compared to strength training.
“In the case of performing them immediately before weight training, they are to be avoided as they tend to temporarily reduce the ability to produce force. As for performing them immediately after weight training, the recommendation is to avoid them because the nervousness communication of the muscle-protective structures have already been subjected to stress, a scenario that increases the possibility of injuries”, he concluded.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
